How can I sleep better during perimenopause

Turn the temperature in your bedroom down a few degrees cooler than what you'd normally set it at when you aren't experiencing night sweats.But even for those of us who aren't professional athletes, exercise can help with sleep quality. medication and therapiesWear lightweight, breathable cotton clothes when you sleep.Sleep with light covers, not heavy blankets.Just 15 minutes of meditation a day can improve sleep by increasing melatonin (the sleep hormone) and reducing cortisol and blood pressure.

Nicotine can negatively impact sleep.Utrogestan, natural progesterone, taken orally at night can increase drowsiness and help induce sleep (though the effect depends on dosage, and how it is metabolised varies from person to person).Keep cold water on your nightstand.Menopause may be inevitable, but there are things women can do to improve sleep quality:We see that athletes, for example, tend to be highly efficient sleepers.

But worrying about sleep makes you stressed, anxious and low.This way, you'll be less likely to wake up during the night when experiencing hot flashes.Yoga, meditation and breathing exercises help improve sleep and reduce stress during perimenopause.Regular exercise helps you sleep but exercising too close to bedtime can have the opposite effect.Magnolia bark's bioactive compounds can help maintain levels of.

Wear layers that you can peel off at night if you get hot … or sleep nude!Go to sleep and get up at the same time each day.So, finding an outlet for relieving stress before sleep is key, and meditation is one of the easiest options.It helps you sleep and relax.Moderate aerobic exercise of just 30 minutes a day increases the level of your endorphins, which will make you feel in a better frame of mind and help you sleep better.